In previous posts I have provided details on my Preparation Phase and Base Phase of my Ironman Program. In this post I will provide the thoughts and details behind the Peak Phase of my Ironman Training Program. In this Phase there are three main goals. Get as close as possible to weekly critical volume for an Ironman distance for both biking and running; All workouts are at Half Ironman to Ironman race intensity; and Stay injury free, now is not the time to do anything that could result in injury that may jeopardise making the start line.
This phase is six weeks in duration and broken into (2) three week blocks. At the end of the first block a Half Ironman tune-up race is included. At the end of the second block there is time
trialing included. The results of the time trialing will be a good indicator of speed potential and pacing that should be used in the Ironman event which at this point in the program is 3 weeks out from the race and fitness will not be affected by any further hard training.
Here are the weekly volume details.
Block 1
Wk#1 = [S:6.3km, B:110km, R:80km, W:1hr] = 14.5 hrs
Wk#2 = [S:2.3km, B:430km, R:28km, W:1hr] = 18.75 hrs
Wk#3 = [S:4.2km, B:120km, R:31km, W:hr] = 9.75 hrs
Block 2
Wk#4 = [S:6.3km, B:110km, R:80km, W:1hr] = 14.5 hrs
Wk#5 = [S:2.3km, B:430km, R:28km, W:1hr] = 18.75 hrs
Wk#6 = [S:2.7km, B:40km, R:13km, W:1hr] = 4.75 hrs
Note: Wk#3 I will race in a Half Ironman, this is a tune-up race. Wk#6 I will complete a 400m TT in the pool, 20 minute time trial on the bike, and 5km TT running...the outcomes of these TT will be used to make final decision on IM Race pacing.
The next phase is Taper, stay tuned for the Taper Phase details.
Mikey
trialing included. The results of the time trialing will be a good indicator of speed potential and pacing that should be used in the Ironman event which at this point in the program is 3 weeks out from the race and fitness will not be affected by any further hard training.
Here are the weekly volume details.
Block 1
Wk#1 = [S:6.3km, B:110km, R:80km, W:1hr] = 14.5 hrs
Wk#2 = [S:2.3km, B:430km, R:28km, W:1hr] = 18.75 hrs
Wk#3 = [S:4.2km, B:120km, R:31km, W:hr] = 9.75 hrs
Block 2
Wk#4 = [S:6.3km, B:110km, R:80km, W:1hr] = 14.5 hrs
Wk#5 = [S:2.3km, B:430km, R:28km, W:1hr] = 18.75 hrs
Wk#6 = [S:2.7km, B:40km, R:13km, W:1hr] = 4.75 hrs
Note: Wk#3 I will race in a Half Ironman, this is a tune-up race. Wk#6 I will complete a 400m TT in the pool, 20 minute time trial on the bike, and 5km TT running...the outcomes of these TT will be used to make final decision on IM Race pacing.
The next phase is Taper, stay tuned for the Taper Phase details.
Mikey
